Workout of the Day

« July 31, 2023 »

4 x 6 minutes with rate changes. 2 minutes rest between intervals.

4 x 6 minutes of work with two minutes rest between intervals. Each 6 minute interval is split into 3 minutes then 2 minutes then 1 minute at different stroke rates or cadence. RowErg: 3 minutes at 22, 2 minutes at 24, 1 minute at 28. SkiErg: 3 minutes at 33, 2 minutes at 36, 1 minute at 42. BikeErg: 3 minutes at 78, 2 minutes at 82, 1 minute at 90.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
800	Yuri Albuquerque	35		BRA		4,804	2:29.8
802	Mart Smit	27		NED		4,802	2:29.9
803	David Craven	79		GBR		4,800	2:30.0
804	Jen Blanchard	43		USA		4,798	2:30.0
805	Lee Vei Chin	45		MAS		4,796	2:30.1
806	Stephanie Cannaerts	36		BEL	Actarus Rowing Crew	4,792	2:30.2
807	Fri Kin	48		HUN		4,790	2:30.3
808	Ella Bicknell	35		AUS		4,788	2:30.3
809	john nolan	56		USA		4,787	2:30.4
809	Michael Hines	58	Ivoryton, CT	USA	The Diamonds (Over Sixties Erging Group)	4,787	2:30.4
811	David Cayce	56		USA		4,785	2:30.4
812	Thomas Scotton	66	Middletown, CT	USA		4,781	2:30.5
813	Ed Hirst	60	Frodsham	GBR		4,778	2:30.6
814	Melanie McKenna	68	Asheville, NC	USA		4,775	2:30.7
814	Adrian Garza	40		MEX		4,775	2:30.7
816	adam rogerson	53	St Lawrence, Jersey	GBR		4,774	2:30.8
817	Katarzyna Kaminska	40		POL		4,767	2:31.0
818	Cornelia Fischer	69	Stuttgart	GER	GERMAN Rowers and FRIENDS United	4,765	2:31.1
819	Roger Brett Hughes	59	Los Gatos, CA	USA		4,763	2:31.1
819	ana gonzalez	48	CA	USA		4,763	2:31.1
821	Ira Utay	40		USA		4,757	2:31.3
822	flexi bug	58		SUI		4,753	2:31.4
823	Michael Rael	56		USA		4,751	2:31.5
824	Remo Sberna	50		ITA		4,748	2:31.6
825	Fred Neibauer	71	Elkins Park, PA	USA		4,746	2:31.7
826	Josue Rivera	34		USA		4,729	2:32.2
827	Tonya Wirtz	33	IL	USA		4,727	2:32.3
828	Mark Dixon	47		USA		4,721	2:32.5
829	Eric Chan	33		USA		4,720	2:32.5
830	Bridget Brody	55	CT	USA	Litchfield Hills Rowing Club	4,718	2:32.6
831	Kelvin Soo	52		MAS		4,714	2:32.7
832	John Diroll	66	Sandy , UT	USA	The Diamonds (Over Sixties Erging Group)	4,713	2:32.7
833	Brenden CONOLLY	46		AUS		4,710	2:32.8
834	Marlene Vogelsong	67	Holgate, OH	USA	The Diamonds (Over Sixties Erging Group)	4,706	2:32.9
834	Filip Bruteanu	42	Austin, TX	USA		4,706	2:32.9
836	Lacey F	30		USA		4,699	2:33.2
837	Leo Gabara	16		USA		4,696	2:33.3
838	Kenny Mandakunis	47		USA		4,689	2:33.5
839	Mark Jenkins	55		GBR		4,686	2:33.6
840	Ret Trubey	35		USA		4,685	2:33.6
841	Michael vito	32		USA		4,683	2:33.7
842	Donald Tyminski	79	Bluffton, SC	USA	The Diamonds (Over Sixties Erging Group)	4,682	2:33.7
843	加藤孝男	50		JPN		4,680	2:33.8
844	Hans Berggreen	61	Roskilde 🇩🇰	DEN		4,678	2:33.9
845	Russ Watroba	61	Pasadena, CA	USA	Darkhorse Rowing	4,677	2:33.9
846	Stan Phillips	33		USA		4,673	2:34.0
847	Mark Logan	66	Kailua, HI	USA		4,671	2:34.1
848	Mike Harman	68	Cambridge	GBR	X-Press BC	4,668	2:34.2
849	Mary Childs	57	Kenilworth	GBR		4,666	2:34.3
850	Daniel Holgado	35		PER		4,662	2:34.4